Water Intake Calculator

Yes, coffee and tea do contribute to hydration despite being mild diuretics. The water content more than offsets the diuretic effect. However, plain water is still the best choice for most of your intake.

The easiest indicator is urine color. Pale yellow means you are well hydrated. Dark yellow or amber means you need more water. Thirst is another signal, but by the time you feel thirsty you may already be mildly dehydrated.

Yes. The American Council on Exercise recommends drinking 17-20 oz two hours before exercise, 7-10 oz every 10-20 minutes during, and 16-24 oz for every pound lost after. This calculator accounts for activity level in its recommendation.

Yes, though it is rare. Overhydration (hyponatremia) happens when you drink so much that blood sodium levels drop dangerously low. For most people, the kidneys can handle up to a liter per hour without issue.